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    DAPHNERUNNING   22,623
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Frustration, and Outlining My Plan

Tuesday, December 15, 2009

So, once again, the scale is not moving. It's hovering firmly at 230, occasionally jumping up to 231.6 or something annoying. Today it was back down to 230, but I'm not exactly jumping for joy. Know why? Here is my life. This is my exact plan for every week, in case anyone is curious.

Monday:
- Walk Hartley Rd. Loop in the morning (3.5 miles, 6 big hills). Burn approx. 500 calories.
- Gym in the afternoon. Run intervals of 3 minutes alternated with 1 min walking for 30 minutes. Lift weights for back, biceps, hamstrings, calves, quadriceps, and abs, doing 3 sets of 12-15 reps on two exercises for each muscle group. Burn approx. 700-800 calories.
- Eat 1500-1800 calories.

Tuesday:
- Walk Hartley Rd. Loop in the morning (3.5 miles, 6 big hills). Burn approx. 500 calories.
- Gym in the afternoon. Elliptical trainer for 50 minutes, interval training between resistance 6 and resistance 11. Weights for triceps, chest, and shoulders. Burn approx. 600-700 calories.
- Eat 1500-1800 calories.

Wednesday:
- Walk Hartley Rd. Loop in the morning (3.5 miles, 6 big hills). Burn approx. 500 calories.
- Gym in the afternoon. Run 3:1 intervals on treadmill for 30 minutes. 3 sets of lunges, squats, and leg raises. Burn approx. 600 calories.
- Eat 1500-1800 calories.

Thursday:
- Walk Hartley Rd. Loop in the morning (3.5 miles, 6 big hills). Burn approx. 500 calories.
- Gym in the afternoon. Elliptical for 40 minutes (adjusting for muscle soreness from lunges and squats) on resistance 4 and 10. Weights for back and biceps. Burn approx. 600 calories.
- Eat 1500-1800 calories.

Friday:
- Walk Hartley Rd. Loop in the morning (3.5 miles, 6 big hills). Burn approx. 500 calories.
- Gym in the afternoon. Run 3:1 intervals on treadmill for 30 minutes. Weights for chest, triceps, and shoulders. Burn approx. 700 calories.
- Eat 1500-1800 calories.

Weekends:
One day, depending on weather, take a hike, burning approx. 2000 calories. The other day, do 30 mins yoga.


I also drink at least 12 cups of water a day, I'm very heavy on the veggies, and I get plenty of sleep.

So...why isn't the scale moving? It has one more day before I get "upset."
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  Member Comments About This Blog Post:

LADYROSE 12/23/2009 3:20PM

    I'm with other folks - eat more or move a bit less. (there's a lot more to it, but I can share details with you if you want.... or go back a few months in my blog ;)

Hugs!!!

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CHELLEBELLE104 12/17/2009 10:25PM

    Have you thought about trying to break it up with calorie cycling... that might be able to break whatever is holding you back.

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NOTABOUTHEFACE 12/17/2009 8:52AM

    Girl, you need to do one of two things, either cut back one the exercise or up your calories! That calorie range is way too low for the amount of exercise you're getting. I would change your calorie range to 1800-2000. I know it sounds completely foreign for people to say "eat more or exercise less" than your current plan but try one or the other for 2 weeks and see what happens. If the scales not moving already, it can't hurt, right?

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SPUNKYDUCKY 12/16/2009 1:28AM

    You and I are living the same life! I have been cycling the same lb (230-229) for the past 10 days and like you, I have had it with the scale! I am going to try some calorie cycling (high & low days this week) and change up my exercise a little, I think I have been spending too much time on machines...it is time to hit the pool or do something different. Hang in there -we can do this!

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SPEEDYDOG 12/15/2009 1:28PM

    You are lifting weights, running, walking and doing additional cardio. Your workouts are pretty intense. You are very likely breaking down muscles and retaining water. The body responds to by repairing and strengthening the damaged muscles.

If you do not take in enough nutrients your body has difficulty repairing the damage. I don't mean to say you have to over eat. I am just saying you need to consider the calories you are burning and adjust your nutrition accordingly.





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ITGIRL74 12/15/2009 10:21AM

    How long have you been following the same routine? If you do the exact same things for too long, the body becomes very efficient at doing them, so you may be burning fewer calories than you think. Consistency is important, but like everything else too much consistency is a bad thing.

I don't think you're doing too much exercise (many of my own weeks look similar to that), but I do agree with other comments that you should try eating more. Whenever I exercise like crazy and eat at the low end of my calorie range, I lose slowly. If I stay within the middle to higher part of my range then I lose more quickly. I never really believed in the "eat more to lose more" thing until I saw this happen with my own body.

One last thing: How are you getting your numbers for calories burned during strength training? Is it with a heart rate monitor? If so, I have heard that they are notoriously inaccurate at determining calories burned during ST. I only enter my cardio calories burned into my SP fitness tracker.

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KARVY09 12/15/2009 10:14AM

    Ugh. Looking at your schedule, I don't know what to say, really except for echoing Kirsty's sentiment about a higher calorie day (have you looked at calorie cycling?) in your week. It looks like you are truly doing everything right and if I were in your situation, I'd be super frustrated.

Keep the faith. Even if the pounds aren't dropping, you are getting healthier!

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NPAUL929 12/15/2009 10:00AM

    I can relate to your frustration. I was stuck at a plateau for almost a year. Looking at your schedule - have you considered a rest day?


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KARSTASAURUS 12/15/2009 9:53AM

    Whoaaaaaaaaa!!!!!!!

That's an awesome amount of exercise! I would say that it's too much but if you're used to doing that amount then it 's probably right!

Are you integrating higher calorie days into your eating? Maybe your body needs that! I know that if I have a whole week of eating right on target and kicking my butt in the gym and then have a high calorie day during the weekend with little to no exercise then I see a big difference in my weight loss.

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